The polarizing political environment is waking up more people to the realization that it’s time we decide to get along with each other. Our prejudices and biases are coming to the surface to be addressed from the intelligence of the heart. The heart reveals our common humanity and can see new opportunities for creativity in diversity if we embrace it. It’s time for inclusive care, respect, and cooperation to be practiced past the limitations of our personal viewpoints and preferences. This can change the course of many unfavorable events in our personal and collective lives.
Our heart’s intelligent guidance can help clear our biases that block our tolerance for each other’s differences. Most of us feel a desire for more harmonious and cooperative interactions, but we have to step into it with our heart’s intention to release habits of separation. It is possible to integrate care, kindness, and compassionate latitude into our daily interactions yet allow for our differences without creating separation. We’ve tried everything else to get along with each other except using our heart’s intuitive guidance and care. More people are realizing this is the missing piece in our interactions and in our quest for solutions.
We can each make a conscious practice to release our habits of separation. It’s beneficial to ask your heart where you’re being too judgmental with people or keeping them at arm’s length with separation or bias. This could be an individual, group, religion, race, etc. Practice sending or radiating from your heart the feelings of acceptance, compassion, and forgiveness to help release separation and judgment. Radiating these heart feelings has a cumulative effect that can facilitate families, workplaces, and communities to open their hearts more and listen respectfully to each other’s views.
It’s getting more obvious that the more we shut off our hearts to each other, the worse a situation gets. We’ve seen this in families, personal relationships, and between nations. Life is calling (shouting) for a change. The effectiveness of collective heart power is still in its early stages—yet it’s on the rise due to the increase of stress, anxiety and depression, and a desperate need for solutions that the mind, without the heart, can’t deliver. As the heart, mind, and emotions resonate in coherent alignment, this allows more spirit and heart energy to move through individual and collective intentions. From there, co-creative solutions have a chance to emerge. Let’s start with our own care and compassion to make things better.
Center yourself in the heart, and breathe appreciation to warm your heart and increase your focus.
Connect with your heart’s intention to create more feelings of acceptance, compassion, and care in your interactions with others and within yourself.
Consciously practice these feelings and attitudes for a week or so, and they will increasingly become automatic at times. This can progressively increase your emotional stability and resilience. It can also do much for preventing and decreasing stress accumulation.
Let’s visualize our collective heart energy helping to stabilize chaotic emotional energies that feed separations and biases within individuals and leaders and block effective solutions that are best for the whole.
Now envision enough people opening their hearts and setting aside their differences to create a more heart-based world. As hearts open more, there is a natural inner prompting to create ways to get along with each other, cooperate, and co-create solutions for the benefit of all. That’s who we are at the core.
Let’s close by radiating our compassionate care to all who are suffering hardships during the present global challenges.
Adapted with permission. Originally published by the HeartMath Institute for the Global Coherence Initiative Care Focus.
The dictionary describes a decision as “the act of reaching a conclusion or making up one’s mind.” According to new scientific research, this is only part of the story. One of the most intriguing findings in recent research is that one’s feelings are involved in the process of making decisions as much as, or even more than, one’s mind.
When we’re balanced and coherent, our minds become far more effective, sharp, and clear. It boils down to this: when we’re stressed, we lose our emotional balance and are prone to making poor decisions. When we’re emotionally coherent and balanced, we’re poised to make better decisions that will help serve us and everyone concerned.
The Freeze Frame technique was designed to clear the mind in order to make the best decisions. Here are the steps:
The Freeze Frame® Technique:
1: Acknowledge the problem
Acknowledge the problem or issue and any attitudes or feelings about it.
2: Focus your attention in the area of the heart.
Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.
3: Make a sincere attempt to experience a regenerative feeling
Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life.
4: Ask yourself…
From this more objective place, ask yourself what would be a more efficient or effective attitude, action or solution.
5: Quietly observe any subtle changes
Quietly observe any subtle changes in perceptions, attitudes or feelings. Commit to sustaining beneficial attitude shifts and acting on new insights.
Quick Steps:
Acknowledge
Heart-Focused Breathing
Activate a positive or renewing feeling
Ask
Observe and Act
Hopefully you’ve gotten a better sense of what the decision needs to be. You may not have a crystal clear answer but perhaps you feel calmer and less stressed about this decision. If you didn’t get more clarity, or you’re unsure of what your heart is saying, go through the steps again.
If you struggle to fall asleep or wake up in the middle of the night and can’t get back to sleep, and this persists for a few days, a few weeks or longer, you suffer from sleeplessness, a serious disorder that robs your body of the rest it requires to re-energize you physically, mentally and emotionally.
Up to 90% of all health problems are related to stress. Additionally, a large body of research confirms our thoughts and emotions have a dynamic effect on our health and vitality.”
The American Institute of Stress
A typical form of sleeplessness also referred to as insomnia, occurs when you wake up during the night, realize you are wide-awake when you should be sleeping and then become anxious. The anxiety causes adrenaline to flood the system and adrenaline prompts the body into action – the opposite of what you need for effective sleep.
If this sounds like you, you’re not alone. Sleeplessness affects all age groups. The U.S. Department of Health and Human Services reports that about 60 million Americans suffer from insomnia each year. The National Sleep Foundation reports that disordered sleep – difficulty falling asleep, light sleep or nonrestorative sleep for several nights or more weekly – affects nearly two-thirds of American adults at some point. It’s believed that sleeplessness increases as we grow older. More than half of older Americans have trouble sleeping and think it’s a part of aging. It’s not.
Sleep problems in the elderly are not a normal part of aging
Dr. Julie Gammack, assistant professor of geriatrics at Saint Louis University.
Inadequate sleep adds to an increased risk of accidents, falls, and chronic fatigue. Our children and teens, too, are having trouble sleeping.
Difficulty falling asleep is the most common complaint among adolescents. In a national survey on the sleep patterns of U.S. adolescents ages 11-17, the Sleep in America poll by the National Sleep Foundation found only 20% of adolescents were getting the recommended nine hours of sleep on school nights and 45% slept less than eight hours.
What’s Causing Your Sleeplessness?
Stress is a leading cause of abnormal sleep patterns. Research shows it is a common trigger for both short-term and chronic insomnia. Stress can result from health concerns, depression and anxiety among other things, but perhaps the most insidious cause is the fast-paced world in which we live. Technology, world events and our ever-increasing knowledge about our world and the universe seem to have put time on a relentless treadmill and keeping up can wear out even the most determined among us. Scientific research by the HeartMath Institute shows stress creates incoherence in our heart rhythms, and when the heart is out of sync normal sleep patterns can be interrupted.
3 Tips to Reset Your Body’s Rhythm
It’s time to try a system reset so you can return to a healthy sleep rhythm. But first some abbreviated science.
Our heart beats in a rhythm. Research at the HeartMath Institute found that when we are over-stimulated, overwhelmed, stressed or worried this rhythm becomes irregular and incoherent.
Conversely, positive feelings, like love, care or appreciation can smooth out our heart rhythm into a harmonious coherent pattern and help prepare the body for sleep.
Reset with these three practical solutions:
Plant the seeds for good sleep with the Quick Coherence® Technique
Sleep practices need to include what happens during the day not just once the sun goes down. Doing a few 1-2 minute Quick Coherence® Technique sessions during the day can minimize the build-up of stress. Accumulated stress is a common cause of disrupted sleep patterns.
Once in bed, practice Attitude Breathing™
Close your eyes and tell yourself you aren’t going to over-dramatize anything that happened during the day or any concerns you may have about sleeping. Use the heart-focused technique we call Attitude Breathing™ to create a coherent heart rhythm that can facilitate deeper and more effective sleep:
Steps for Attitude Breathing
Recognize a feeling or attitude that you want to change and identify a replacement attitude.
Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual. Suggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable)
Breathe the feeling of the new attitude slowly and casually through your heart area.
Practice the this exercise for a few minutes. Coherent heart rhythms help release beneficial hormones that reduce stress and restore your system.
Technology can help
Take out the mental figuring and use HeartMath’s emWave2® or Inner Balance™ technologies. Use these tech assistants combined with the above techniques to simplify the process as they guide you into a peaceful rhythm of heart coherence.
HeartMath techniques are demonstrated to provide powerful stress-reduction benefits in carefully designed scientific studies that are supported by a documented reduction in damaging stress hormones.
Paul Rosch, President, The American Institute of Stress
All people have the capacity to love, but few of us understand the benefits of intentionally radiating love into our environment.
There are many personal and collective benefits from intentionally radiating love. Here are a few:
The practice of sending love helps to quiet the overactive mind and emotions, which increases our ability to handle the elevated stress on the planet. Increasing love and compassion automatically streams more patience, resilience and flow into our interactions. This helps to clear clouded discernment and heightens our reasoning capacity.
With the polarizing politics going on in many countries and the global resurgence of the Covid-19 pandemic, it’s more important than ever to broadcast love, compassion and calm into the global energetic field.
Love is the core heart frequency that unifies and lifts people’s perceptions above separation. When our heart, mind and emotions are in alignment and not in conflict with each other, this makes it easier to sense our intuitive heart’s direction for effective choices and guidance.
Radiating love has a cumulative effect that helps us increase our initiative to act on important intentions and commitments that are challenging to get started or follow through with.
The practice of intentionally sending love will create an automatic tendency to precede with interactions from a more loving spirit, resulting in more harmony and less stress in our relationships. Sending love also helps to soften the energetic field around us, making it easier for others to access their hearts and experience deeper resonance and genuine connection.
The impact of collective heart power in the world is still in its early stages – yet it’s on the rise now due to the increase of stress and the desperate need for solutions that the mind can’t deliver without the heart. We are running out of ways to find happiness and peace without opening our hearts in order to get along with each other through kindness, cooperation and a respect for our cultural differences. This is a job for love that can’t be substituted.
Many of us understand this, but remembering to practice sending love is what can make all the difference.
Rethinking Love as a Valuable Resource for Happiness
Robert Browning, a HeartMath Master Trainer, talks about love as a creative resource. His thoughts on this are inspiring and help us to rethink love as more than a romantic notion.
Suggested Practice:
Let’s make a commitment to broadcast or radiate love for a minute or two during and in between daily activities and whenever we think of it. Breathe in and radiate love wherever and whenever you think of it: while shopping, when you’re on the phone, watching the news, with family or friends, before and during meetings, while driving or while walking somewhere. Let’s do this for a week or longer to reset our system with increased resilience, clearer thinking and more effective choices.
As we practice broadcasting love, we may not always feel the love. The feeling modulates at times, but that’s okay. It is our sincere intent that eventually increases our level of effectiveness and sets up a baseline for radiating love to become more automatic.
Suggested Steps for Broadcasting Love
Focus on your heart and breathe in the feeling of love or appreciation that you have for someone or something you care about. This increases the effectiveness of your heart intention.
Now feel your heart connecting with others across the planet who are sending love and compassion into the energetic field to help raise the heart vibration of humanity and reduce the collective stress.
Radiate love and compassion with the intention to help ease the suffering that so many are experiencing, and to heal the separations, judgments and divisiveness that are creating global waves of stress, anxiety and uncertainty. As you practice broadcasting love, feel that you are contributing to the highest, best outcome for all.
Now make a commitment to broadcast or radiate love during and in between activities or, as often as you can remember, to people, situations or issues that you care about.
Appreciate the benefits that you notice from doing this simple yet effective practice.
We’d love to hear about your experiences from broadcasting love. Feel free to post them in the discussion below.
Adapted with permission. Originally published by the HeartMath Institute for the Global Coherence Initiative Care Focus.
While coronavirus is declining or under control in many countries, it’s spreading faster than ever in other countries. Doctors and nurses are overwhelmed and exhausted, hospitals are running short on ICU space and supplies, and stress levels are high.
Many of us have a hard time wearing face masks or find ourselves in situations that make it difficult to maintain social distancing. It’s understandably challenging when precautions are inconvenient and a lockdown affects jobs and families. Still, it would be helpful for our wholeness if we could find it in our hearts to practice safety precautions to help prevent others’ being infected.
Shelter-at-home restrictions and limited social gatherings exacerbate loneliness, anxiety and depression. A lift in your spirit and resilience can occur with the practice of radiating love and compassion for a minute or so throughout the day (each time we think of it).
Doing this for a week can help significantly. Also, many of you have already experienced the lift that comes from the practice of doing something kind for another.
Research shows that really putting out love and compassionate care benefits not only your health, but also the health of others. In 23 published studies on distance healing, 57% showed statistically significant positive psychological and biological changes associated with improved health, including lowered blood pressure, reduced stress and anxiety, an increased immune response, enhanced hormonal balance and the promotion of positive mood states.
Here are a few other effective actions we can take to care for each other and ourselves.
Before watching the news, take a few minutes to breathe in the feeling of mental and emotional balance to strengthen your composure and stability. Doing this can especially reduce stress from over emotionally identifying with the challenges and fears that people are experiencing. There’s a difference between feeling balanced care and compassion and feeling extreme emotional reactivity, which has been proven to cause health problems, acute anxiety and loss of resilience. However, it’s smart to back off watching the news for a few days if you’re already overstressed. This will help rebalance your mental and emotional system and restore your resilience. It’s also helpful to find somewhere to walk in nature. Even if you have ongoing worry, nature can provide renewing benefits.
Try to have more conversations about something other than your current stressors. Research has shown that rehashing stressful situations in conversation increases neurochemicals that drain your mental and emotional vitality and create incoherence in your discerning process. Sure, it’s hard to not talk about some of these issues. However, with your heart’s intention, you can reduce replaying these looping stress patterns by being more mindful in your conversations. Every effort helps, especially when stress levels are high.
Many people are reporting that this next exercise helps them more than anything else.
Wherever you go, radiate love and care to people and your environment – home, workplace, stores, social gatherings, outdoors, etc. Doing this as often as you can for a week or more strengthens your resilience and stability while helping you rise above or prevent some of the stressors that block clear thinking for higher choices. It takes a little practice to remember to radiate love and care, but it’s definitely worth the time spent. Set up phone or written reminders. Sometimes you won’t feel your heart as much – that’s normal, as heart energy modulates from time to time. Do the exercise anyway to help anchor it into your memory, which is important. This is one of our highest recommendations for reducing stress, improving well-being and staying emotionally grounded.
More and more people are waking up to the power of love and care as the solution to our personal and societal challenges. Love is a transformational intelligence that raises our vibration for drawing in new solutions we haven’t thought of yet and provides multiple benefits. The need for love has been philosophized about for eons, and now is the time for us to bring it to the street, practice more love and kindness in our interactions and reap the practical and proven benefits.
Taking Care of Yourself and Each Other:
A Heart Meditation
Take a minute or two to breathe in the feeling of genuine appreciation for someone or something you care about. This helps to activate heart feelings, which increases the effectiveness of this heart meditation.
Feel your heart connecting with others across the planet who are sending love and care to help reduce the collective stress and raise the heart vibration of humanity.
While radiating love and care, see people increasingly treating each other with more compassion, kindness and cooperation and taking safety precautions for themselves and others.
Now let’s send sincere appreciation, love and compassion to frontline workers, caregivers and all those helping others through this pandemic. Also, send compassionate care and heart warmth to the thousands of people who have lost loved ones during these times.
Close by sending compassionate care to people suffering from the pandemic and the many other societal and global challenges. Ask your heart to direct some of your heart energy to any of the challenges or issues that you care about and that are close to your heart.
It is the deeper connection with our own heart and with the hearts of others that will help draw in intuitive solutions for personal and societal challenges.
*Note: This heart meditation, also called a Care Focus, was originally published by the HeartMath Institute for the Global Coherence Initiative August 2020 Synchronized Care Focus.
Although the pandemic and global protests have created unprecedented levels of stress and anxiety, an awakening of the heart has also taken place. More people are realizing we cannot return to the old normal, rather we need to co-create something new. There are many levels of awareness and perceptions throughout collective humanity. Our minds may be different based on beliefs, upbringing and life situations, but our hearts can find harmony with each other in a shared existence, if we desire this.
It’s in the heart that we access the core qualities of love, compassion, care, kindness, forgiveness and appreciation that lift us above separation, judgment and blame. More people than ever have been experiencing and expressing an abundance of these enriched heart qualities over the past few months, recognizing that this is who we truly are. Through intentionally demonstrating these heart qualities in our lives, we have a unique opportunity to continue an awakening of our heart’s natural, compassionate care and desire to create the future together in harmony. Yes, it takes a little energy to practice, but not as much as it takes to recoup from the stress and health problems that accrue from not including our heart’s qualities and guidance in our interactions and choices.
Many people are feeling convinced that if we return to the old normal, then life’s stepped-up challenges and restrictions will become the new norm. However, more and more people are inclined to believe it’s highly possible that we can create something new. Increasingly, much of humanity is feeling in their hearts that we need to start treating each other and our Earth with more care, compassion and respect. This could become our newest discovery in energy economy (once understood).
There are enough people awakening to prevent attitudes and perceptions from receding all the way back to where they were before the virus. It’s our individual and collective responsibility to maintain this heart momentum and let it become our baseline for creating and thriving in a world of increased peace, fun and fulfillment. Love can create such things, yet we have to choose it.
Let’s each commit to a practice of replacing standard reactions of judgment, blame and separation with compassion, kindness and cooperation for the good of the whole – and our own peace. Managing our mental and emotional energies, moving with foresight, and putting out more compassion and kindness at this time will help to continue the activation of increased heart energy throughout humanity – a key purpose of the shift that is occurring. Together, let’s seize this obvious, unprecedented opportunity to co-create a new normal – a world in which it’s common sense to be benevolent and cooperate with each other for the highest good of all.
My friend and longtime supporter and friend of HeartMath, Gregg Braden, has a new book out. It’s titled The Wisdom Codes, and I want to share my impressions of it with you.
In many of Gregg’s works, he speaks about the truth and power taken from ancient traditions and gives this information new meaning and relevance in today’s times. This theme is carried forward in his new book, but his approach in The Wisdom Codes is certainly a bit different for him and his readers.
In The Wisdom Codes, Gregg shares and analyzes carefully selected pieces of scripture, parables and quotes from ancient cultures: Hindu, Egyptian, Christian and more. The content he has chosen to study relates to many challenges we all face like Fear, Loss, Protection and Love.
He then brilliantly breaks down the linguistics and the deeper meaning of each one, each Code. In essence, he decodes them, exposing the true power of what has been shared with us for thousands of years through the greatest spiritual traditions. What I especially like is that he then takes it a step further by showing the reader the Code and how to practice and use it to create change.
Throughout the book, being the scientist that he is, Gregg provides interesting scientific information and new understanding about the power our words have in how we think, feel, perceive and shape our individual and collective worlds.
This is a lovely, compact book. The Codes and the information about each one are presented and organized clearly so you can easily get to the information you want, making it easier to practice and apply the learning.
The Wisdom Codes gave me a new understanding about what we have been taught through the writings of great, intuitive, aware people who lived and shared long before us and how their words can provide valuable guidance and insight needed for humanity to take its next steps into a new and much better world.
Hats off to Gregg for another great book that I am sure will benefit many people!
We are providing a Special Care Focus 2 because people are asking
us for our insights into the higher values of
the coronavirus for humanity and for more helpful suggestions on what they can
do.
The coronavirus pandemic is awakening multi-millions to the
reality of our interconnectedness. The virus doesn’t discriminate race,
nationality, religion, political beliefs or financial status. We are all in
this together, which can turn out to be the bright side of it all. Millions are
isolated by “shelter in place” or separated by “social distancing,” yet sensing that
it’s now time to care for each other more than ever. At the same time,
people report feeling lonely in social isolation but using the time to slow
down, go deeper into reflection, and reach out online to connect with family,
friends and social groups. Collective online participation of people sharing
and sending heart and compassion lifts our spirit while boosting our
confidence, immune system and resilience.
The rise of the human spirit is in the air, along with high
anxiety and insecurity from uncertainty. That’s understandable. As individuals
and countries collaborate, while releasing blame
and separation, humanity will increasingly realize the power of collective
heart intention for drawing to us the best outcomes for present and future
situations.
Many people are sharing that
they strongly sense from within, that life is calling for the next
level of care and authentic connection with each other. Caring and heart-felt interactions help
to offset stress accumulation from anxiety, fear or panic, while clearing our
mind for effective reasoning, especially when confronted with health, financial
or other challenges.
Increasing our kindness, compassion and cooperation will eventually be realized as highly intelligent and
efficient street sense, not just spiritual disciplines. The new
spiritual is to bring these qualities of the heart to the street in our
interactions with each other. Most of us feel we want more harmonious
interactions, but we have to step into it with our heart’s intention in
order to change the old habit imprints. We can, and will,
eventually do this — it’s who we are. Sometimes life nudges us more firmly to step
into choices that are the best for us and the whole. Our hesitancy is part of
the old human nature, yet we are moving into the new natural as
the collective heart of humanity continues to open.
Compassion, helpfulness and cooperation feel
natural in our present challenges. That’s because they are natural to us.
The objective for humanity is to sustain this genuine care without needing
stress to remind us. This will activate next level consciousness. The
door is wide open for a fresh start. Solutions are within our hearts. Caring for
each other is what increases the connection with our heart’s intelligent
guidance and solutions – a secret that’s been hidden in the open all along.
Care Focus – Rise of the Human Spirit
(1 thru 5 can be used together
or do a different one each day for as long as you feel. This can be helpful
anytime.
1. Breathe
feelings of peace and love through your heart area for a few minutes to
set a calm and genuine tone.
2. Feel your heart connecting with others who
are sending compassionate care to all who are suffering the challenges of this
virus. See the power of the collective amplifying the effectiveness of your
care.
3. Let’s send our most sincere
appreciation, love and compassion to all the front-line providers and those
helping behind the scenes while risking their lives. See them
surrounded by love, compassion and resilience as they serve selflessly.
4. Now, envision the coronavirus inspiring deeper
connections among people and more harmonious cooperation for the good of the
whole. See humanity transitioning into the crucial importance of love, compassion,
cooperation and heart-felt service, for creating the new world that we now
stand at the door of.
5. Let’s close by radiating love and compassion
into the planetary field environment, seeing our collective heart energy easing
and softening the mental and emotional impact of the coronavirus. Desire the
highest best for people who have passed away and send the people who lost loved
ones your deepest compassionate care and heart warmth for herein lies the most suffering
and pain.
Let’s remember that loving and taking care of each other
is the significant next step for magnetizing the needed solutions for personal,
community and global well-being. It’s Heart time on the planet – humanity is
just waking up from a deep extended nap.
The hope for new is in the air and being increasingly felt by many of
us.
If you feel that your friends, family, and associates would benefit from this Care Focus, we would appreciate if you could post the link on your emails, blogs, social media, etc.
As the Coronavirus (COVID-19) pandemic expands its footprint to over 100 countries, it is obvious that fear and anxiety, due to uncertainty, are robustly on the increase.
The Care Focus below is to compassionately help transform the intensity of personal fear into a more grounded attitude and feeling of managed concern, which, unlike fear, connects us more deeply to our heart’s intuitive discernment. This provides clearer thinking, effective discernment, and much better choices through times of uncertainty and rapid changes.
Many people have benefitted from this practice, because they are simply tired of allowing fear to repress the power and strength of who they really are. We know that fear can serve a purpose of helping us take precautionary measures, yet sustained, highly amped fear can deteriorate our two most important purposes — maintaining health and clarity in our reasoning.
Research has shown that balancing the energetic nature of our mind and emotions, while practicing compassionate care for others and ourselves enhances the immune system. However, excessive worry, anxiety or fear compromises the immune system and much more, making us increasingly susceptible to viruses and disease. Fear disempowers us, whereas the attitude of managed concern leaves us more in charge of our mental and emotional nature — and provides easier access to our intuitive guidance and highest choices. Fear disrupts this connection, especially when we need it the most, for grounded direction.
As we watch the news reports, it’s effective to practice listening from the attitude of managed concern to reduce the fear effect. Be patient with yourself; any progress when dealing with fear is a lot of progress. Managed concern is a mental and emotional state that can leave us informed, without allowing us to be infected and debilitated by the emotional virus of fear’s momentum. The Care Focus practice below can help us become progressively more empowered and confident when we find ourselves challenged by fear and intense anxiety. Don’t give up. In the beginning it can seem more challenging. Put your heart into it and you will see results. Self-compassion and patience quicken your progress in fear maintenance.
Radiating compassionate care to yourself and others helps calm the ramped up mental and emotional energy, which drives fear momentums beyond what seems manageable. We can change these behavior imprints. We can use this virus as a practice opportunity to finally regain our power by reducing our fear to managed concern, which connects us with intelligent choices and actions.
Managed concern is a health-conscious replacement for fear.
Care Focus- Replacing Fear with Managed Concern
The tool is intentionally simple but effective.
1
Breathing at a relaxed pace, pretend you are breathing through your heart or chest area and imagine that you are calming your mind and emotions with each breath. (Calm emotions help to create a space that enables intuitive access to clearer discernment and choices when evaluating situations.)
2
As you breathe, visualize mental and emotional calm and poise streaming into your mind and into all your cells. Hold a conscious intention in your heart to change feelings of anxiety or fear into feelings of managed concern. Practice will increase your capacity to maintain care and compassion for humanity’s challenges without creating burnout in your own system. Remember, any progress is a lot of progress when reducing fear. Be patient.
3
Let’s close by radiating compassionate care and calm into the global energetic field to help reduce the fear and see people making smarter, less stressful choices from a perception and attitude of managed concern. This leaves people more in charge rather than pawns of fear and mental scatter. The Coronavirus is a perfect situation for this effective practice to transform the fears and anxiety that suppress much of our life force and power to create a better life.
You can continue to practice this Special Care Focus, if convenient, for 5 minutes each day to help lift the energy field environment that surrounds you, your family and our planet.
Thank you for your participation in this Special Care Focus.
Doc Childre
If you would like more heart-based practices and information regarding fear reduction, read this excerpt from the book Heart Intelligence: Connecting with the Intuitive Guidance of the Heart, from which this Care Focus was adapted.
Heart-based practices for reducing fear, Heart Intelligence, pages 223-227
From experience, I have learned the importance of approaching fear with ease and self-compassion rather than with mind struggle. Impatience sent many of my fear-reducing intentions straight to the trash basket until I learned that patience is also a must for transforming fear, not an option. When our intuitive reasoning capacity becomes restricted from fear, this causes our self-security alarm to go off and creates a powerful inner distortion which we call panic, overwhelm, etc. You can reduce this by placing importance on slowing down the vibrations of your mind and emotions; this helps to reduce the charge or intensity. It can be done by slow breathing while imagining your breath entering through your heart area. An effective way to learn to manage emotional intensity is to first practice on smaller emotions such as frustration, irritation, impatience and such. Reducing mental and emotional intensity is a gateway to intuitive sensitivity for wiser choices and solutions.
You may find this suggestion helpful:
Don’t try to stop fear; simply commit to increasingly reduce fear a little at a time (with ease, not push). Don’t put a timer on the process. Release self-judgment or negative feelings towards your fear as this creates more resistance. Know that fear becomes more negotiable as we reduce the extra drama created in self-talk and imaginary projections with dim outcomes. I did this habitually until I realized that my mind was addicted to over-thinking the aspects of fear—trying to be too complex in assessing my feelings (boy Freud). The more we amplify fear with drama, the more we empower the fears we wish to eliminate. Most of us already know this—until the fear pops up.
Below is a practice you may already be using for managing fear and anxiety when watching the news — if news is a trigger for you.
Simply practice breathing in the feeling of calm and emotional balance while watching the news. As you breathe, see yourself maintaining care and compassion for humanity’s challenges without taking on their pain and fear. This doesn’t mean that you care less. Doctors, nurses and first responders practice maintaining their care and effectiveness without over-identifying with the pain that people are experiencing. It requires some practice to develop this quality, but with patience and genuine commitment any of us can develop it as well.
If the news seems too hard to deal with at times, then know that it’s okay not to watch it at all. Without truly learning dispassion, many people would probably fare better by not constantly watching the news. I often choose to watch global news because it stokes the fire of my commitment to compassion for the fear and suffering experienced throughout the planet. With practice, the mind and heart can learn to process dispassion and compassion at the same time. We have to be honest with ourselves in deciding if following the news supports or compromises our wellbeing based on our individual nature and constitution. Like many issues, the news has its assets and its deficits. Use your own heart to decide what’s best for you.
The practice that helped me the most to reduce fear is this: In prayer or meditation, I would visualize love from my heart streaming into my mind and into all my cells to change my old fear imprints. While breathing, I would hold a conscious intention in my heart to change my old programs of fear and anxiety into feelings of managed concern which is a much more objective and less stressful attitude than the feeling of fear.
Fear disempowers us—whereas the attitude of managed concern creates focused care that leaves us in charge and more attuned to intuitive direction. Managed concern is a health-conscious replacement attitude for fear. Make a heart commitment to practice befriending fear and changing the feeling to managed concern. This will draw a calmer response, clearer assessment and intuitive direction for responding to whatever threatens your inner or outer security. Practicing this exercise can and will help you progressively become more confident and empowered when challenged by fear, if you are patient and committed.
Practicing on less intense fears quickly strengthened my capacity to objectively shift and dissipate some of my deeper fears and anxieties. As you practice reducing and transforming fear, realize that small steps are wise steps because they create a balanced pace which draws less discouragement. As you practice, allow for slip-ups without self-judgment and resignation. Approach it with ease, without urgency and self-doubt.
These few paragraphs don’t come close to addressing the endless situations and circumstances that can trigger our fears. People have searched for ages trying to find that “fix all, fear-eraser.” Many helpful instructions are available if you research the books and information on this subject. If you desire it from your heart, you will draw information that can help you replace your fears with increased self-security.
If you feel that your friends, family, and associates would benefit from this Care Focus, we would appreciate if you could post the link on your emails, blogs, social media, etc.
Learning to Transform Worry, Anxiety, and Overcare into Balanced Care
People and the planet need our care
more than ever. For many, it can seem like too much to care for—work, family, health,
the political situation, climate change, and more. We can find our care turning
to worry, anxiety and ongoing energy drain. So, is it possible to care deeply without
depleting our energy? When our care turns into ongoing worry or anxiety, it turns
into overcare.
Overcare
is easy to fall prey to because it stealthily allows us to feel we are
caring more when worry is added. This is not the case. In fact,
research has shown that overcare creates stress that can block us from seeing
solutions or new approaches to problems, as well as harms our health. But
research also shows we can learn to balance and manage our care to prevent and
reduce stress and associated health concerns.
Doc
Childre, HeartMath founder and co-author of Heart Intelligence, explains
in his book, “Overcare (imbalanced care) is a deeply imprinted human
tendency that’s handed down through each generation. It’s like an energetic
virus that can only be cured through conscious self-adjustment of our
emotional-energy expenditures.”
We
can learn to balance our care so that our genuine caring intentions don’t dip
into stress and energy drain when things we care about don’t go the way we want—
health, finances, political or personal issues. Balanced, genuine care
generates a connection with our heart that promotes flow in our interactions,
along with a clearer view regarding our discernment, choices and actions.
Try This Exercise—Catch and Transform Your Overcare into
Balanced Care†
Observe yourself for a few days and see how often you can catch overcare occupying your mind and feelings regarding yourself, others or issues. When you find yourself in anxiety or distress from overcare, try this:
While breathing in a relaxed pace, pretend you are breathing through your heart or chest area and imagine calming your mind and emotions with your breath. (Calm emotions help to create a space that enables intuitive access for clearer discernment and choices when evaluating situations.)
Once you’ve calmed your mental and emotional vibrations, identify an issue you are overcaring about. Then, ask your heart feelings, “What would an attitude of balanced care look like in this situation?” After you decide, imagine breathing in that new replacement attitude for a few minutes to anchor it into your system.
Repeat this exercise a few times if the feeling of overcare seems amplified and determined. Approach it with ease, not force. With practice, you become more conscious of when you are overcaring and become increasingly able to take charge of your energy and make adjustments. Don’t be concerned if it doesn’t work every time. Nothing does when you are attempting to make changes in habits that are generations deep. Treat it the way golfers get better—keep swinging.
